Warmup
0-3 warm up
bike or row
bike or row
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Skill Work
EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
WOD
5RFT
10 Pull-ups
10 Box Jumps
10 KB swings
10 Pull-ups
10 Box Jumps
10 KB swings
